CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Emotm for 10 minutes Even 30 seconds max reps ring dips Odd 30 seconds max reps back squat 155/105 from the floor Metcon (Time) 5 rounds for time: 30 seconds elbow plank 10 burpees 20 air squats cashout: not included for time 1×10…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E30S for 15 minutes 1 clean and jerk Deadlift (5-5-5-5-5) E3M build to a heavy set of 1×5 touch and go,
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90s for 5 rounds 5 thrusters Add weight throughout, score is heaviest unbroken 1×5 set from the floor. Metcon (AMRAP – Reps) 2 minute amrap 8 wallballs 20/14 8 pull-ups rest 2 minutes 2 minute amrap 8 thrusters 95/65 8 pull-ups rest 2 minutes 7…
CrossFit Black Ridge – CrossFit 4 Rounds: 400 m run 5 Wall-Walks 20 Meter Bear Crawl 100 Double Unders 10 Snatch 115/75 View Public Whiteboard Metcon 4 Rounds: 400 m run 5 Wall-Walks 20 Meter Bear Crawl 100 Double Unders 10 Snatch 115/75
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 5 rounds bar complex of: 2 power cleans 2 back squats 2 over head squats add weight throughout: score is heaviest complex. Metcon (Time) For Time: 10 pullup/toes to bar complex 20 power cleans 30 back squats 30 overhead squats 20 power cleans…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap 10 wall balls 20/14 10 kb swings 53/35 10 burpees
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 400 meter run rest 1:1 ratio Metcon (Time) For Time: 30 box jumps 24/20 50 body weight dead lifts 30 box stepups 24/20
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) In 6 minutes perform 3×10 pistols, modify as needed. Metcon (No Measure) E90S for 5 rounds 5 T&G snatch grip dead lifts work to a heavy set Metcon (Weight) E2M for 5 rounds 5 T&G power snatch work to a 5RM Metcon (Time) 30…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) emotm for 5 minutes 10 burpees (25lb plate) then: emotm for 5 minutes 15 wall balls Score is total rounds completed, skip a round if needed but dont shave reps. Metcon (Time) 3 rounds for time 15 front squats 135/95 5 shoulder to…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon 4 Rounds: 400 Meter Run 15 Toes-to-Bar 10 HSPU 10 Ring Dips Rx+ Substitute 5 Muscle ups (Ring or Bar) in place of RDs